CrossFit One World – CrossFit Gymnastics 12 Min EMOM Pick a Progression Odd Pull up/ Muscle Up Progression Even HSPU Progression Odd: Muscle-ups Odd: Bar Muscle-ups Odd: Chest-To-Bar Pull-ups Odd: Pull-ups Odd: Ring Rows Odd: Banded Strict Pull Ups Choose a Band that you can use and remember the band thickness and how much assistance…

CrossFit One World – CrossFit Strength 10 Min E2MOM Odd: 10 RDL Even: 5 High-Hang Clean (Catch on Power Position) @ 60% 1 RM RDL Odd: Romanian DeadLift (RDL) Even: High-Hang Clean Pause at mid Thigh for 2 sec Do not Yank the Bar If technique need work practice high -Hang Pulls Metcon Level 1…

CrossFit One World – CrossFit Strength Front Squat 10 Min E2MOM 4 Rep Front Squat Set 1 65% Set 2 70% Set 3 75% Set 4 75% Set 5 80% Record Last Set ON Wodify Metcon Level KettleBaller (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Sumo Dead lift High Pull (35/53) 10 American…

CrossFit One World – CrossFit Level G Heavyarms (AMRAP – Reps) Teams of 2 30 Min AMRAP One top of Every 5 Min Starting from Zero Run 200m As a Team Then Partner A: Rope Climbs (As Many As Possible Sub if need be) RX + Legless While Partner B 6 DB Cleans 50/35 RX+…

CrossFit One World – CrossFit Strength 10 Min E2MOM Odd: 10 RDL Even: 5 High-Hang Clean (Catch on Power Position) @ 55% 1 RM RDL Odd: Romanian DeadLift (RDL) Even: High-Hang Clean Pause at mid Thigh for 2 sec Do not Yank the Bar If technique need work practice high -Hang Pulls Level 1 Cross-Slash…

CrossFit One World – CrossFit Strength 10 Min E2MOM 3 Push Press 2 Push Jerk 1 Split Jerk @ 1 RM Push Press Set 1 60%-65% Set 2 65%-70% Set 3 70%-75% Set 4 77% Set 5 77% Record Last Two Sets Push Press Push Jerk Split Jerk Metcon Level 1 Dynamite (Time) For Time…

CrossFit One World – CrossFit Strength Back Squat 10 MIn E2MOM 5 Rep Back Squat Set 1 65% Set 2 70% Set 3 75% Set 4 75% Set 5 80% Record This Set On Wodify Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Wallball 20/14 20 Cal Row 20 Lateral Hop over…

CrossFit One World – CrossFit Strength 12 Min EMOM Odds: 3 Hang Power Snatch Even: 3 Snatch Balances @ 50 %- 55% 1 RM Hang Power Snatch Odds: Hang Power Snatch Evens: Snatch Balance Metcon Level 1 Seal Evil (Time) For Time 2 Rounds Rx 135/105 5 Hang Power Snatches 5 Overhead Squat 10 Bar…

CrossFit One World – CrossFit Gymnastics 12 Min EMOM Pick a Progression Odd Pull up/ Muscle Up Progression Even HSPU Progression Odd: Muscle-ups 2 Strict Muscle or Kipping Odd: Bar Muscle-ups 2 Reps Odd: Chest-To-Bar Pull-ups 3 Strict C2B or Kipping Odd: Pull-ups 4 Reps Strict or Kipping Odd: Ring Rows 5 Reps Odd: Banded…

CrossFit One World – CrossFit Strength 10 Min EMOM Odd: 10 RDL Even: 5 High-Hang Clean (Catch on Power Position) @ 55% 1 RM RDL Odd: Romanian DeadLift (RDL) Even: High-Hang Clean Pause at mid Thigh for 2 sec Do not Yank the Bar If technique need work practice high -Hang Pulls Level 1 Big…